Pilates, Menopause & Strength: What You Really Need to Know
- Anchor Pilates, LLC
- Apr 7
- 4 min read
There’s a lingering myth that I hear all the time: building strength has to mean spending hours at the gym, lifting heavy weights, and pushing your body to the max. While traditional strength training absolutely has its benefits — especially during menopause — the truth is, you don’t need a gym to start building muscle or boosting your metabolism.
In fact, Pilates can be one of the most effective forms of strength training during menopause, especially when combined with smart breathing techniques, functional movements, and a focus on core control.
Strength Training During Menopause — It Starts With Core Stability (Pilates anyone?)
I love lifting weights, but here’s the thing most people overlook: your core is what provides stability when you’re picking up that barbell, carrying groceries, or chasing after grandkids. Without that foundational support, everything else feels harder (and riskier).
The great news? Pilates strengthens your core from the inside out. It helps you move with control and confidence — whether you’re in the studio, the gym, or just getting up from the floor.
And if the gym isn’t your thing (or you’re trying to avoid it some days), you’re not off the hook — because strength can start right at home. Check out this video of me using what I had around the house — including #Driffin — to work on upper body strength. Spoiler: he didn’t exactly volunteer, but he was very helpful in the resistance department.
Functional Bodyweight Exercises for Women Over 50
Building strength doesn’t always mean adding external weight. Your bodyweight goes everywhere with you, and it’s a powerful tool. Here are a few functional bodyweight exercises I integrate into my sessions for women navigating menopause:
• Squats: Build leg strength and make standing up from a chair or toilet easier (yes, real life matters).
• Lunges: Improve hip and knee strength while boosting your balance and stability.
• Push-ups: Develop upper body and core strength for tasks like lifting, pushing, opening tight jars, or putting your luggage in the overhead compartment!
• Carries: Carry your groceries like a boss — and build grip, shoulder, and postural strength while you’re at it.
Bonus tip: park farther away to add a little more movement into your day.
Pilates Meets Menopause Coaching
If you missed the announcement, I recently completed the Menopause Coaching Certification from Girls Gone Strong. This deep dive into women’s health covered everything from resistance training and stress management to pelvic floor support, sleep, and nutrition for menopause.
Here’s how it’s changing the way I guide clients in the studio:
• Teaching diaphragmatic breathing to support the pelvic floor during compound moves (think squats, rows, and overhead presses).
• Blending functional movement patterns with Pilates fundamentals for full-body strength.
• Using tools like the TRX, resistance bands, or the OOV to build balance, core control, and mobility.
So, if you’re working with me, it’s not going to be your strict classical Pilates class. We’re building strength with intention — helping you move better, age stronger, and feel more empowered in your own skin.
Core Strength After 50 Needs Fuel, Too
Let’s not forget: strength training during menopause isn’t just about movement — it’s also about fuel. And yes, I’m talking about protein (another buzzword that’s trending for good reason).
Protein is essential for preserving lean muscle, supporting recovery, and keeping your metabolism fired up — especially as estrogen shifts. Next week, we’ll take a deeper dive into how to balance your plate to match your muscle goals in menopause.
You Can Change the Story
I heard a song recently that talked about old stories. And it hit me: so many women tell themselves a fixed narrative during menopause.
“This is just my new normal.”
“This is what aging looks like.”
“I’ll never feel strong/confident/energized again.”
But guess what? You can rewrite your story. Menopause isn’t the end — it’s a transition. And transitions, while challenging, offer an opportunity for reflection, strength, and transformation.
Yes, there may be hot flashes. Yes, sleep may be elusive at times. And yes, body image might feel more complicated than it used to. But in between those tough moments, there is still so much space to pause, rebuild, and thrive.
Just like in Pilates, there’s power in the pause.
"You just gotta let that old story go!" -Trevor Hall
Here's the link to the song "the old story" by Trevor Hall
🌿 Save the Date: Anchor to Embodiment Retreat at Elohee – Fall 2025 🌿
Join me this fall in the serene North Georgia mountains for the Anchor to Embodiment Retreat — a weekend designed for women seeking deeper connection to their bodies through Pilates, breath, and intentional movement. Whether you’re navigating the menopause transition or simply craving space to reset, this immersive experience will focus on restoring strength, reclaiming balance, and realigning with what matters most. Just a short drive from Alpharetta, this retreat blends the power of nature, community, and mindful alignment for a truly transformational escape. Stay tuned — details coming soon.
Yours in longevity, empowerment, and thriving,
Amanda Curd
Anchor to Life Pilates & Nutrition
Strong, Centered, and Thriving with Anchor to Life Pilates
Looking to stay strong, balanced, and aligned through menopause? Whether you’re in Alpharetta or joining virtually, I blend the principles of Pilates, functional movement, and evidence-based menopause coaching to help women build sustainable strength, improve balance, and reconnect to their bodies with confidence. Let’s redefine what thriving looks like — together.
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